Tony Ward

Log

Date Workout Score Ave Comments Action
10/17/16 31:10.0 8,000m 1:56.8

6k steady state @ 1:53.8 r.22/ 23 df 120 with 2k warm down paddle

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10/17/16 1000m

Warm up and down

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10/14/16 5:37.2 1,609m 1:44.7

Challenge 1 mile piece. df 119 r.29 ave, 27/28 body of piece. Off maybe a bit hard 1:43 for first 400m but in line with 1:45 ave expectat…

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10/14/16 2500m

Warm up and down

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10/11/16 8000m

Included 10x500m @ 1:47.9 r.25 df 120 r. 1 min

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10/09/16 0:30.0 174m 1:26.2

Playing in gym with James and Monty

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10/06/16 22:47.1 6,000m 1:53.9

Steady state r.22/23 df 120

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10/06/16 1500m

Warm up and down

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10/04/16 18:59.1 5,000m 1:53.9

Steady state r.22/23 df 120. Felt a bit easier than last week

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10/04/16 2000m

Warm up and down

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09/30/16 4:00.0 1,167m 1:42.8

Challenge series piece, r.30 df 118 Went out perhaps a bit hard - 1:40.6 first 1 min bur reasonably paced after that

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09/30/16 3750m

Warm up and down - included 2k paddle at 1:59 in warm down

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09/29/16 2:33.0 750m 1:42.0

Rowed approx. 750m before blowing up at 1:42 r.29/30 df 117. Need to pace better.

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09/29/16 2750m

Warm up and down

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09/28/16 7:19.3 2,000m 1:49.8

Steady 2k after 2min piece r.25 df 117

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09/28/16 3000m

Warm up and down and included rowing at 1:40 r.30 for as long as possible - 2 minutes. df 117

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09/26/16 18:58.6 5,000m 1:53.8

Steady state r.23 df 120. Reasonable effort but had a bit more in me

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09/26/16 2000m

Warm up and down

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09/23/16 19:18.4 5,000m 1:55.8

Steady 5k after 500s - had intended 1:54 but felt tired

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09/23/16 4000m

Warm up and down and included 2 x500m @1:42 but had wanted to hold on for 4mins

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09/20/16 7:23.6 2,000m 1:50.9

Longer paddle after intervals - not flat out but working r.24/25

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09/20/16 4000m

Warm up and down and 4 x 1 min r.30/31 @1:40 with 1m20s rest df 119. Contained but reasonably hard

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09/14/16 31:26.6 8,000m 1:57.9

Steady state r.23

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09/14/16 1000m

Warm up and down

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09/08/16 4:00.0 1,155m 1:43.8

Sharper piece as very short of time for anything longer and wanted to see how ribs were. df 115 r.29ish. Pretty well paced piece and pre…

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